Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

5 Front Squats

Weightlifting

*Deloading week

Back Squat (40% x 5, 50% x 5, 60%x 5)

90% from 1RM

Bench Press (40% x 5, 50% x 5, 60%x 5)

90% from 1RM

Metcon

Humpty Dumpty (Time)

3 Rounds:

10 Power Snatches (115/85)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)
L3: (95/65)

L2: (75/55)

L1: (45/35) (step ups) ( 20 Wallballs)

Pull up accessory work

3 x max Chin ups

L3/2/1: 3 x 8 Assisted chin ups